Yogurt, fruit, lowfat, with low calorie sweetener
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is a smooth, creamy yogurt swirled with fruit puree or pieces, typically strawberry, raspberry, or peach. It offers a tangy-sweet flavor with a light, refreshing texture. Nutritionally, it's a lean protein source with a moderate carbohydrate profile, enhanced by low-calorie sweeteners to reduce sugar content.
Calorie split: 18% protein · 70% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying blend of creamy tang and sweet fruit flavor, making it a guilt-free treat. Its versatility shines in breakfast bowls, smoothies, or as a healthy dessert base.
⚠️ Watch-outs & how to enjoy it better
The low-calorie sweeteners (like sucralose or aspartame) can cause digestive upset or a bitter aftertaste for some individuals. It may also trigger blood sugar spikes in sensitive people due to the fruit carbs, despite the sweeteners. Tip: Pair it with a source of fiber (like chia seeds) or healthy fat (like nuts) to slow sugar absorption and improve satiety.
Key benefits
- Good source of protein for muscle maintenance
- Lower in calories and sugar than regular fruit yogurt
- Contains live active cultures for gut health
- Provides calcium and vitamin D for bone support
- Convenient, portable snack or meal component
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bacterial cultures used in yogurt, Lactobacillus bulgaricus and Streptococcus thermophilus, were first identified and named by Bulgarian scientist Stamen Grigorov in 1905.
Full nutrition (USDA data · scales with serving)
| Water | 74.1 g |
| Energy | 105 kcal |
| Energy | 440 kj |
| Protein | 4.9 g |
| Total lipid (fat) | 1.4 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 18.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 152 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 133 mg |
| Potassium, K | 194 mg |
| Sodium, Na | 58.0 mg |
| Zinc, Zn | 0.82 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.07 mg |
| Selenium, Se | 3.1 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.10 mg |
| Pantothenic acid | 0.54 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 15.2 mg |
| Vitamin B-12 | 0.52 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 131 ug |
| Retinol | 131 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 443 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.91 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 0.38 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.39 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.32 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 6.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.20 g |
| Isoleucine | 0.27 g |
| Leucine | 0.49 g |
| Lysine | 0.44 g |
| Methionine | 0.14 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.27 g |
| Tyrosine | 0.24 g |
| Valine | 0.40 g |
| Arginine | 0.15 g |
| Histidine | 0.12 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 0.95 g |
| Glycine | 0.12 g |
| Proline | 0.58 g |
| Serine | 0.30 g |
FAQ
Is low-fat yogurt as nutritious as full-fat?
Yes, it retains most of the protein, calcium, and probiotics. The main difference is a reduced fat-soluble vitamin content (like A and D) and lower calorie count. Some studies suggest full-fat dairy may have different metabolic benefits, but low-fat is excellent for calorie control.
Why does it sometimes have a runnier texture?
The fruit puree or juice added can thin the yogurt's consistency. Also, some low-fat formulations may use thickeners like pectin or cornstarch to mimic the mouthfeel of full-fat versions.
Can I use it in baking?
Absolutely! It adds moisture and a slight tang to muffins, cakes, and pancakes. It can substitute for sour cream or buttermilk in many recipes, often resulting in a tender crumb.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.05 kcal/g · 19% calories from protein · 0.0 g fiber · 2.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.